5 Nutrient Packed Picks for Healthy Summer Eating

Ah, summer time – sun, fun, travel, and food are all priorities on most peoples’ lists. A great thing about summer is partaking of a larger selection of fruits, vegetables, and meals. We tend to cook out more and go on picnics. It’s a wonderful season to take advantage of all this variety of foods found in local farmers’ markets, in the supermarket, and in your gardens. This article is about 5 nutrient packed foods for healthy summer eating.


WatermelonsHealthy Summer Eating

Watermelons are more than 90% water and a great way to rehydrate naturally. They are packed with awesome nutrition including:

  • Vitamins A, C, and B6
  • Antioxidants
  • Amino acids
  • Lycopene


Studies show that lycopene boosts bone and heart health and also contains anti-inflammatory properties. Watermelon is very low in calories – just 44 per cup. This summer food also tastes great by itself or in a salad. Some people like to add a little salt to give it a zingy flavor. Don’t pass this food item up this summer.


Summer Fruit Salad

Healthy EatingSalads made from summer fruits are like a vitamin and mineral store. Make colorful salads because each color has its own special nutrients. Another benefit is that people who eat a lot of fruit tend to weigh less than those who don’t eat fruit regularly! Ingredients can include:

  • Red, purple, blue, and yellow fruits
  • Berries – raspberries, strawberries, blackberries
  • Stone fruit – cherries, peaches, plums
  • Fruits with a lot of fiber


These salads are packed with vitamins, minerals, and antioxidants to boost your health.


Grilled Chicken Kabobs Cooked at Home

If you have not tried grilled chicken kabobs with lots of vegetables you are in for a treat. This combination is low in calories, fat, and carbs yet packed with protein. Try it this way:

  • Chicken pieces rubbed with low calorie sauceSummer Eating
  • Bell peppers, squash, zucchini, tomatoes
  • Seasoning of your choice.

The peppers add a lot of vitamin C and taste sweeter on the grill. For a taste treat dip skewers into yogurt sauces – yum, yum!



Zucchini and Squash

Summer VegetablesThese veggies are a big summer hit and are good for you. Here are some ways to serve them:

  • Raw
  • Sliced
  • Diced
  • Grilled
  • Rolled

Zucchini has zero fat and cholesterol. A regular serving has 35% of recommended vitamin C and only 20 calories per cup. Plus – this vegetable is like a bottle of vitamins and minerals. It tastes even better grown in your own garden.


Squash is low in saturated fat, sodium, and cholesterol. Squash also provides protein and a supermarket full of vitamins and minerals. Be such to add these two summer treats to many of your meals during the hot weather.


Fresh Cherries

Fresh cherries are a real winner. They have no sodium, fat, or cholesterol with only 90 calories per cup. Look at these proven benefits of eating this marvelous food:

  • They aid digestion, lower cholesterol, and helps control blood sugar
  • Packed with vitamins A and C
  • Contain calcium, protein, and iron
  • 260 mg of potassium per cup
  • Helps reduce pain and inflammation associated with arthritis and gout

You can go wrong with this fruit. Take advantage of all it offers.

Summer Fruit

Healthy Cherry

Additional research will reveal more surprises that are good for your health. Enjoy the summer and these delicious foods. The fruits and vegetables mentioned in this article can also help to control your weight while adding needed nutrition.

Our doctors at Digestive Medicine Associates will discuss these foods and more to provide a diet that is good for your digestive system. Contact your family physician to get a referral to our clinic. We invite you to make the most of your summer and your health.